Celebrating Yoga Month – September

CELEBRATE YOGA MONTH WITH US!

September is International Yoga Month. Yoga is considered a great force to build both mental and physical strength. In a bid to attract more people towards yoga and making them aware of yoga benefits, SAVY International Inc is celebrating International Yoga Month in September.

SAVY Studio, one of London’s most favored Yoga Studios, offers 12 wonderful ways to one and all to celebrate International Yoga month.

#1 Enjoy Yoga Classes at SAVY at a drop-in rate of just $5

New students can celebrate Yoga Month by attending a Yoga classes at $5 drop-in rate at SAVY Studio. If you want to give yoga a try, now is your chance. Fill up the Registration Form online now and claim your free class of SAVY Yoga, and continue with wonderful palns at SAVY Studio.

#2 Learn Fundamentals of Yoga

Join our Fundamentals of Yoga series, beneficial for a novice and an expert alike, and learn basic Yoga poses, breathing exercises and more. Also learn and practice correct way to do Surya Namaskar under our Yoga Fundamentals series.

#3 Educate yourself on the health benefits of yoga

Educate yourself on the health benefits of yoga in one or more of the following ways:

If you have already learnt the correct yoga at SAVY Studio, give back by teaching your children, a friend, another family member or a colleague.

#5 Buy a yoga gift for yourself

If you have not done it already, buy yourself a Yoga Class Card or Unlimited Yoga Card, or get a Gift Certificate for somebody else. Check promotional offers at the studio.

#6 Give a Yoga Gift

Get a Yoga mat for yourself or someone you care about and let him/ her improve quality of life with yoga.

#7 Learn a new yoga pose (asana)

If you already practice yoga, try something different by learning a new asana. You may even find a new favorite.

#8 Download free Primordial Sound Chant

Get into meditation by listening to ‘AUM’ chanting recorded in Dr Jitender K Sahdev’s mesmerizing, mellifluous and melodious voice. Download it, sit in a quiet corner, play it, sing along and experience the bliss. Register for our Primordial Sound meditation classes starting soon.

Vipashyana, or Vipassana, or Breath Awareness Meditation, comes from the source of Yoga, the Vedas – the books of knowledge.

Rig Veda, handed over for thousands of years from generation to generation through shruti, and written in (?)1700 BC, mentions the technique of Vipashyana and is full of praise for Vipashyana in Mandala 10, Sukta 187, Rik 4 :

यो विश्वा॒भि वि॒पश्य॑ति॒ भुव॑ना॒ सं च॒ पश्य॑ति ।

स नः॑ पर्ष॒दति॒ द्विषः॑ ॥

yaḥ ǀ viśvā ǀ abhi ǀ vi-paśyati ǀ bhuvanā ǀ sam ǀ ca ǀ paśyati ǀ

saḥ ǀ naḥ ǀ parṣat ǀ ati ǀ dviṣaḥ ǁ

Yo vishvabhih vipashyati bhuvanah sam cha pashyati

sa nah parshadati dvishah.

One who practices Vipashyana in a perfect way, comes out of all aversion and anger – the mind becomes pure.

Vipashyana is a Sanskrit word. ‘Vi’ in Sanskrit is equivalent to the Latin ‘dis’.” ‘Pashya’ in Sanskrit means ‘to see’. The ‘vi’ in vipashyana may then mean to look into, look through or to see in a special way.’ The ‘vi’ can also function as an intensive, and thus vipashyana may mean ‘seeing deeply’.

In Budhism, a synonym for ‘Vipassana’ is paccakkha (Pāli); this is a deformed sound of ‘pratyakṣha’ in Sanskrit, which means ‘right in front of your eyes’, or, ‘what is very obvious’, refers to direct experiential perception. Thus, the type of seeing denoted by vipashyana is that of direct perception, as opposed to the knowledge derived from reasoning or argument. Its nature is a clarity of mind.

Looking into something with clarity and precision, seeing each component as distinct and separate, and piercing all the way through so as to perceive the most fundamental reality of that thing”

Pranapanasmriti, or prAnapanasmriti (Sanskrit) , or Anapanasati(Pali) is mindfulness of breath. This is a core meditation practice which is simpler than, and a stepping stone to, Vipashyana. Pranapanasmriti or Anapanasmriti comes from Sanskrit word roots Prana (upward breath) + Apana (downward breath) + Smriti (memory, or to remember, or to be mindful of). So, this reminds one to focus on, and remember, or be mindful of, the breath! This is a part of most mindfulness programs based on breath awareness. But one has to practice these to derive the benefits; mere knowledge of the techniques is not enough!

The Practice of Vipashyana or Vipassana or Breath Awareness Meditation

We humans are subject to innumerable limitations. We are imprisoned in the body and the stratosphere of the earth itself. We are slaves to the inevitability of sickness, age, and death – we have to face it at one or the other time. There is no-one who really controls his life fully, attains all his goals, and knows no setbacks of any kind! Meditation shows the way to self-awakening, the way to freedom from suffering and limitation.

We have lost awareness of our true Self through awareness of external objects, and become habituated, even addicted, to objective consciousness. Meditation shows us the way to remembrance and restoration. Meditation is the process of re-centering our awareness in the principle of pure consciousness which is our essential being. By focusing on breath – the meeting place of body, mind, and spirit, we can reverse our consciousness.

The breath is connected with body, emotions and mind – breath is calm when the body, emotions and mind are calm, and agitated or labored when these are agitated or labored. That is why we exhale heavily when we feel exhausted and inhale enthusiastically when feeling energized or exhilarated.

Breath exists on all planes of manifestation. Breath is external manifestation of Prana, the vital force. Breath is gross Prana. Breath is Sthula (gross), Prana is Sukshma (subtle). By exercising control over this breathing you can control the subtle Prana inside. Control of Prana means control of mind. Mind cannot operate without the help of Prana. The vibrations of Prana produce thoughts in the mind. Mind works because of Prana – it is Prana that sets the mind in motion. It is the Sukshma Prana that is intimately connected with the mind. Prana is the connecting link between annamaya kosha on one hand and manomaya kosha, vigyanamaya kosha and anandamaya kosha on the other hand, or, matter and energy on the one hand and consciousness and super consciousness on the other.

By sitting with closed eyes and letting the mind become easily absorbed in observing and experiencing the movements of the breath, we expand our consciousness to meet the eternal Super Consciousness. We start with awareness of the ordinary physical breath, but that awareness, cultivated correctly, leads us into higher awareness which enables us to perceive the subtle movement behind the breath. Perception moves from subtle to subtler, to the subtlest.

From Consciousness to Super Consciousness

According to Yoga philosophy, all that is manifest came into being consequent to imbalance in sattwa, rajas and tamas, and Prana is the essence of all that is manifest. Prana is present all over the universe both in macrocosm and microcosm. Prana is the sum total of all energy that is manifest in the universe, the sum total of all the forces in nature, the sum total of all latent forces and powers which are hidden in men and which lie everywhere around us. Proper flow of Prana in our bodies assures their healthy state.

Prana is a subtle energy arising from rajo guna. It works as an interface between gross and subtle body, enabling all the psychophysical functions. This sometimes leads to confusion of prana with jiva. Though closely connected, prana is witnessed by the jiva which is floating in prana in the heart cavity. Prana’s movement leads to jiva’s identification with the gross body. Mundaka Upanishad says (3.1.9):

“The atomic soul can be perceived by perfect intelligence as floating in the five kinds of life airs (prana, apana, vyana, samana and udana). When the consciousness (that pervades from the soul through the entire body) is purified from the contamination of the five kinds of material airs, its spiritual influence is exhibited.”

The breath is the evolutionary force which causes us to enter into relative existence and manifest therein until we evolve to the point where we are ready to return to our original status, purified. To turn back from the multiplicity of relativity and return to our original unity we must center our awareness in that primal impulse to duality which is manifesting most objectively as the process of our physical inhaling and exhaling. These seemingly two movements are in reality one, inseparable from one another, and together are capable of leading us back to the Super Consciousness. Through our full attention focused on the entire process of inhalation and exhalation, we become immersed in the subtler levels of that alternating cycle, moving into deeper and deeper levels until we reach the originating point.

Breath Awareness Meditation is simple and easy because it goes directly to the root – loss of awareness. The root cause of suffering lies in the memories of the past, or the plans of the future. Awareness of breath brings us back to the moment. Also, Breath Awareness Meditation is so natural and spontaneous that it teaches us about itself–the actual practice, its meaning, purpose and effect. The more we practice, the more our spiritual intuition comes to the fore and becomes our instructor. Breath is your teacher!

Stages of Development

Bring your awareness to the upper lip or below the nostrils.

Observe the breathing in and breathing out in the fixed area of the upper lip or below the nostrils.

Maintain your attention in this area and gently bring your awareness back to this area if you are distracted.

Be a neutral observer. Notice the temperature of the breaths, sensations below the nostrils or upper lip, and the rhythm while simply observing them.

If you are not able to maintain your awareness in the fixed area, then:

In the first stage, you can use counting to stay focused on the breath. After the exhale you count one, then you breathe in and out and count two, and so on up to ten, and then you start again at one.

In the second stage, you subtly shift where you breathe, counting before the inhale, anticipating the breath that is coming, but still counting from one to ten, and then starting again at one.

In the third stage you drop the counting and just watch the breath as it comes in and goes out.

In the final stage the focus of concentration narrows and sharpens, so you pay attention to the subtle sensation on the tip of the nose where the breath first enters and last leaves the body.

The practice of Breath Meditation

Sit comfortably, relaxed, with back and neck straight.

If you wear glasses, take them off.

Place your left hand with palm facing up on your lap and place your right hand (palm up) on top of your left palm. Or, place your hands on your knees or thighs, palms up or down, or resting, one on the other, in your lap.

No background music – silence is the utmost important.

Turn your eyes slightly downward and close them gently. Just closing your eyes reduces your brain-wave activity by about 75%, thus helping to calm the mind.

Your mouth should be closed so all breathing is done through the nose. This, too, aids in quieting the mind. Mouth closed, jaw relaxed, so the upper and lower teeth are not clenched or touching one another, but parted a little.

Inhale and exhale slowly and deeply three or four times, feeling the inhaling and exhaling breath moving in and out through your nostrils.

Now breathe naturally and easy, keeping your awareness at the fixed spot, or on counting, as the case may be, feeling the breath as it flows in and out of your nostrils. Do not follow the breath in and out of your body, but just be aware of the breath movement sensation at the fixed spot.

Keeping your awareness at the one spot, breathe naturally and calmly, observing the sensation of the breath moving there throughout all your inhalations and exhalations. This enables you to enter effortlessly into witnessing your breath.

Do this for the rest of the meditation, letting your awareness rest gently on the breath at the chosen spot, and feeling the sensations of the breath moving there. After a while it may feel as though the breath is flowing in and out the spot more than the actual nostrils, or you may not feel the spot at all – just the breath moving at the location of the point. That is perfectly alright, but the focus of your attention should be only at that point–not somewhere else either outside or inside the body.

Let the breath be. If the breath is naturally long, let it be so. If it is short, let it be so. If the inhalations and exhalations are of unequal length, that is just fine. Let the breath be natural and unforced, and just observe and experience it. In time, your breath will become more subtle and refined, and slow down. Sometimes your breath can become so light that it almost seems as though you are not breathing at all. At such times you may perceive that your inhaling and exhaling are more like a magnetic pull or flow in and out instead of actual breath movements. This occurs as the subtle life force (prana) that produces the breath switches back and forth in polarity from positive to negative. It is also normal for your breath awareness to move back and forth from more objective to more subtle and back to more objective.

Sometimes the subtle breath is silent, but at other times you will inwardly “hear” the breath making sounds as it moves in and out. These will not be actual physical sounds, but very subtle mental sounds. They may be like the sounds made by forceful or heavy inhalation and exhalation; whatever they may be, just be calmly aware of them while staying centered on the breath.

The breath is a kind of barometer of the subtle energies of body and mind. Sometimes it is very smooth, light and easy, and at other times it feels heavy, even constricted, or clogged, sticky, ragged, uneven, and generally uncomfortable and somehow feels ‘not right’. When this occurs, do not try to interfere with it or ‘make it better’. Rather, just relax and be calmly aware and let it be as it is. If you do this, the problem in the subtle energy levels which the breath is reflecting will correct itself and the breath will become easy and pleasant.

In Breath Meditation we only focus our awareness on the breath at fixed spot, and not on any other point of the body. However, as you meditate you may become aware of one or more areas of your body at different times. Stay centered on your breath.

Thoughts, impressions, memories, inner sensations, and the like may arise during meditation. Be calmly aware of all these things in a detached and objective manner. Let them come and go as they will, but keep your attention centered on the tip of the nose and your breath moving there. Be indifferent to any inner or outer phenomena. Breath Meditation produces peace, awareness and quiet joy in your mind as well as soothing radiations of energy in the physical and subtle bodies. Be calmly aware of all these things in a detached and objective manner–they are part of the transforming effect of meditation, and are perfectly alright, but keep your attention centered on your breath. Even though something feels very right or good when it occurs, it should not be forced or hung on to. It is not the experience we are after, but the effect.

If you find yourself getting restless, distracted, fuzzy, anxious or tense, just inhale and exhale slowly and deeply a few times, feeling the inhaling and exhaling breath moving in and out through your nostrils, at the same time feeling that you are releasing and breathing out all tensions. Then resume meditation as before. Relaxation is the key to successful meditation practice.

Keep in mind that Breath Meditation basically consists of being aware in a relaxed and easy manner of your breath as it moves in and out at the fixed spot.

At the end of your meditation, keep on being calmly aware of your breath moving in and out of your nose as you go about your various routine activities. In this way you can continue in the calm and clear state of meditation.

In between, in your meditation, it is good to check three things:

Am I aware of the chosen spot?

Am I continuously experiencing the movement or energy-flow of the breath at or in the chosen spot?

Am I aware of the breath movement throughout the entire duration of each inhalation and exhalation?

These are the essential points of Breath Meditation.

Recommended Frequency and Duration:

Week 1: 10 minute meditation – 2 times a day (morning and evening)

Week 2:20 minute meditation -2 times a day (morning and evening)

Week 3: 30 minute meditation – 2 times a day (morning and evening)

Certification Test:

For Certificate (for CEU’s or DBE), you can apply for online Certification Test. Please contact office for the Certification Test Request Form. Completed form is to be submitted along with,

To learn more about mindfulness and breathing based free e-course and the science behind it, and to attend live workshop, please contact us.

Note : You should check with your health care professional before starting this or any new exercise program or breathing routine. This is especially important if you have any pre-existing health conditions, such as high blood pressure, migraines or heart or lung ailments. Women who are pregnant or think they might be pregnant should consult their physician before performing any of the breathing or physical exercises.

The information contained in the program is not intended to serve as a replacement for professional medical advice. Any use of the information in these programs/ workshops is at the reader’s discretion, risk and responsibility. The studio, author and the publisher specifically disclaim any and all liability arising directly or indirectly from the use or application of any information contained herein. A health care professional should be consulted regarding your specific situation.

What do Mindfulness and Breathing do?As science has shown, the function of frontal cortex (FC) involves intuition, long term memory, the ability to recognize future consequences resulting from current actions, the choice between good and bad, the override and suppression of socially unacceptable responses, and the determination of similarities and differences between things or events. The frontal lobes play an important role in retaining memories associated with emotions derived from input from the brain’s limbic system and modify those emotions to generally fit socially acceptable norms.

Executive functions of optimal intelligence, functionality and wellness have been specifically linked to a highly active and energized DLPFC (dorso-lateral pre-frontal cortex, a part of frontal cortex). DLPFC, together with other connected areas of the brain, is assumed to be important in working memory and executive function, including the regulation of thinking and action: the dorsal pathway, which is primarily supported by the parietal cortex, attempts to ascertain which responses should be executed, called the how system. The ventral pathway, which is significantly supported by the temporal cortex, attempts to characterize the features and attributes of the stimuli in the environment, sometimes called the what system.

Mindfulness and Breathing-based Healing (MBH)

Practiced and perfected by Yogis in India for thousands of years, the techniques of yoga asanas (yoga postures), pranayama (breathing exercises), dhyana (meditation) and other techniques were handed down from generation to generation. These techniques have a profound positive effect on health. Several scientific studies have already corroborated their significance and more studies are pouring in with each passing day! A recent study on effect of meditation in breast cancer patients has confirmed the effect of meditation on chromosomes.

There is a scientific, time-proven and natural way to activate, awaken, energize and sustain high cerebral as well as DLPFC functioning: this method of meditation and contemplation based on mindfulness, breathing exercises, and more, involves systematic awareness of all levels of our being, including actions/senses, body, breath, mind, finally resting in the awareness of the Self, which becomes one with the universal consciousness. This mindfulness and breathing based ‘Breathe and Heal’ Therapy has been developed on the basis of ancient yogic wisdom combined with modern methodology of scientific research and clinical investigation. Based on proven techniques, more work is on and is being scientifically verified; it is in complete agreement with both, yoga and medical wisdom.

Based on effective mindfulnessandbreathing techniques, validated by the stringent test of time and the millions who tried them, and backed and refined by my almost three decades of clinical experience in main-stream Medicine, Surgical Oncology, Neurosurgery and other Super Specialities at premier medical institutes in India, study and work in other AlternativeMedicine and Yoga, and an input of thousands of hours of educated and qualified clinical research and its deep analysis in India, these breathing and other techniques have been proved to actually deliver! It is a true breakthrough course based on yoga as a neuro-endo-physiological science for integral/holistic personal transformation. Professionals experienced and well-versed in yoga resonate the same, and recognize its potential for consciousness and transformation work.

Benefits

Practiced diligently, Mindfulness and Breathing-Based Healing e-course will take you towards complete balance in body, mind and spirit. Helping you overcome physical, psychological and mental ailments is one of the main objectives of the course; more awareness and awakened living, increased intuitive creativity and enhanced higher brain functioning can be some of the advanced benefits of this course. Eventually, this method of meditation and contemplation leads to expansion of consciousness and awakening to the ever peaceful, joyous center of your being. This can help with relationship issues, conflict, anger, PTSD, communication, addiction etc. It can help you find your voice and identify, understand and work through barriers that keep you stuck. The benefits are unlimited….

This introductory free e-course course on Mindfulness and Breathing-Based Healing is designed to be the beginning of that journey, and to the fact that yoga really is the way towards greater, expanded consciousness. Some of the benefits are:

Anxiety Reduction

Stress Management

Better Focus, Concentration & Memory

Better Creativity

Speed Learning

Positive Attitude

Confidence Building

Management of Depression, other Mood Disorders

Energy Boosting

Physical Health

Psychic Development

Sleep Improvement

As a physician with almost three decades of experience in Medicine and more than that in Yoga and Yoga Therapy, I have been really impressed with the results I could get with these techniques. It’s my mission to share my experience and knowledge with one and all, especially students and also my colleagues in Health, Yoga, Holistic Health, Alternative Medicine, Mental Health, Addictions Recovery, Life Coaching and Leadership fields.

Yoga professionals can apply for a certificate for non-contact CEU’s at a non-refundable fee of $120 (+HST). For this, along with the fee, you can submit the practice sheet and a one page description of what you learned and how you will be incorporating what you learned into your life.

Professionals from other fields should check with their regulatory bodies first. To get a certificate they can follow the same procedure as Yoga professionals.

Joint Ventures

In the coming times, we are going to train more and more people in these Mindfulness and Breathing –based Healing techniques, set up joint ventures with yoga clinics, hospitals, studios, schools, organizations etc. If you are interested, we would love to hear from you.

Note : You should check with your health care professional before starting this or any new exercise program or breathing routine. This is especially important if you have any pre-existing health conditions, such as high blood pressure, migraines or heart or lung ailments. Women who are pregnant or think they might be pregnant should consult their physician before performing any of the breathing or physical exercises.

The information contained in the program is not intended to serve as a replacement for professional medical advice. Any use of the information in these programs/ workshops is at the reader’s discretion, risk and responsibility. The studio, author and the publisher specifically disclaim any and all liability arising directly or indirectly from the use or application of any information contained herein. A health care professional should be consulted regarding your specific situation.

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One week of Yoga Classes Free in Yoga Month

Yoga Month 2013

September is International Yoga Month. Yoga is considered a great force to build both mental and physical strength. In a bid to attract more people towards yoga and making them aware of yoga benefits, SAVY International Inc is celebrating International Yoga Month in September.

SAVY Studio, one of London’s most favoured Yoga Studios, offers 10 wonderful ways to one and all to celebrate International Yoga month.

#1 Take Free Yoga Classes

New students can celebrate International Yoga Month this September by receiving Free Yoga classes for One Week at SAVY Studio. If you want to give yoga a try, now is your chance. Fill up the Registration Form online now and claim your free one week of SAVY Yoga in September, and continue with wonderful promotional offers at SAVY Studio.

#2 Download free Primordial Sound Chant

Get into meditation by listening to ‘AUM’ chanting recorded in Dr Jitender K Sahdev’s mesmerizing, mellifluous and melodious voice. Download it, sit in a quiet corner, play it, sing along and experience the bliss. Register for our Primordial Sound meditation classes starting soon.

#3 Educate yourself on the health benefits of yoga

Educate yourself on the health benefits of yoga in one or more of the following ways:

If you have already learnt the correct yoga at SAVY Studio, give back by teaching your children, a friend, another family member or a colleague.

#5 Buy a yoga gift for yourself or another

If you have not done it already, buy yourself a Yoga Class Card or Unlimited Yoga Card, or get a Gift Certificate for somebody else. Check other promotional offers for Yoga month at the studio.

#6 Give a Yoga Gift

Get a Yoga mat for yourself or someone you care about and let him/ her improve quality of life with yoga.

#7 Learn a new yoga pose (asana)

If you already practice yoga, try something different by learning a new asana. You may even find a new favorite.

#8 Deepen your yoga practice

You know yoga already but you want to learn more! Sign up for an educational course at SAVY. It’s easy with online option and payment plans. Learn more about breathing exercises by joining Dr Sahdev’s ‘Breathe and Heal’ Program and live life to your full potential.

Yoga is too vast. Yoga can give you whatever you ask for. Try some different Special Classes, or deepen your knowledge with workshops on special topics.

#10 Spread the word

Tell your friends about SAVY Yoga and encourage them join yoga classes. If someone in your circle has health issues, let them know about Yoga Therapy services at SAVY and the pioneering programs like Dr Sahdev’s ‘Breathe and Heal’ Program and ‘Fight Cancer’ Program. These programs can help in every disease under the sun! We offer Yoga Therapy as complementary treatment.

Enjoy yoga at SAVY all September and later with these 10 wonderful ways to celebrate International Yoga Month!